If keeping it simple is the key to health, fitness and overall wellbeing, Brett Hoebel’s workout routine is perfection wrapped in a 20-minute bow. The celebrity trainer – who you may have seen on season 11 of The Biggest Loser – has a ridiculously simple formula that will whip you into shape before you even realise it. All you need to do is four exercises four times through – and surely your wellness is worth at least that much effort!
That said, just because Hoebel’s workout is simple, that doesn’t mean it will feel like a stroll in the park. Hoebel points out, ‘During the first two circuits, you may think it’s a piece of cake, but by your third, you’ll be dripping sweat.’ To start Hoebel’s routine, you need to give yourself a two-minute warm-up of jumping jacks, lunges, squats, and push-ups. Begin with six reps of each exercise, followed by each exercise for a minute without resting in between. Then you complete the circuit below and end with a cool-down stretch. For the best results in less then a month, you should aim to do this workout four times a week.
1. Capoeira Reverse Lunge and Push Kick: This exercise targets your abs, butt, and legs. With your feet shoulder-width apart, lower into a squat and bend your elbows with your hands in front of chest, palms facing each other. Then, step your left leg back into a low lunge, placing your right palm on floor and bringing your bent left arm across chest – make sure your left hand is near your right ear. In one motion, press through your right heel to stand on your right leg and bring your left knee towards your chest. Lean back slightly, extend your left leg forward and flex your foot, switching your arm positions as you do so. Go back to your reverse lunge, then your squat and then back to your starting position. Repeat using your right leg, and continue alternating for one minute.
2. Capoeira Crawl: This move is great for your shoulders, back, chest, arms, abs, butt, and legs. Start by crouching with your feet slightly staggered – right in front of left – and placing your palms on floor – left hand ahead of your right – with elbows slightly bent. Crawl forwards with your right hand and left foot at the same time so that your left knee is bent out to side and right hip pivots toward left. Try to keep your knees off of the floor. Crawl again with your left hand and right leg advancing. Switch sides and crawl forward a third time, this time adding a push-up afterwards with your hands staggered, right in front of left. Reverse the move and do it all backwards, and continue alternating for one minute.
3. Jujitsu Step-Through: This move targets your shoulders, abs, obliques, butt, and legs. Lower into a squat, elbows bent, with your hands in front of your chest, and put your right palm on the floor beside you. Engage your abs and kick your right leg diagonally forward and low to floor; holding your left forearm in front of your chest. Make sure you keep your left foot flat on floor for stability. Spring back to starting position, switch sides and repeat, alternating for one minute.
4. Capoeira Sit-Up to Half Handstand: This is another move that targets your shoulders, abs, obliques, butt, and legs. Lying face-up on the floor with your knees slightly bent, heels down, elbows bent by your sides, and fists in front of chest, crunch up. Then, in one motion, sit up tall and place your right palm flat on floor beside you as you pivot body toward right to fluidly flip yourself into an inverted-V position. You should end up with your knees bent, and placing your left hand on floor once you’re facing downwards. From this inverted V, push yourself up off the floor with both feet and try to stack your hips over shoulders and shoulders over wrists. You should do this using your core muscles as you keep your knees bent. Return your feet to the floor and roll back into the starting position. Crunch up and repeat, this time rolling towards the left, and continue alternating for one minute.
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